December

12/31/16

Warm up
400m run + 2 rounds Cindy + stretching and some bar work for snatches

WOD
Isabel + Grace, but EMOM 4 burpees including at the start
Result: I was pretty tired warming up and wasn’t expecting much, but I finished in 9:32 which is nearly 20 seconds faster than when I did this same WOD almost 2 years ago. So, I finally got a PR this week. I’ll always take those.

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12/30/16

Warm up
Stretching

WOD
“Diane”
21-15-9
Deadlift (225)
HSPU
Result: 9:01 – terrible. I think I went too big on my 1st set of HSPU. I did 13 UB to start and I think that had a cascading effect as by the end I had a hard time doing 1.

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12/29/16

Rest

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12/28/16

Warmup
Med ball warm up with a partner

WOD
“Annie”
50-40-30-20-10
Double unders
Sit ups on an abmat
Results: 7:55 – not a PR, but again, I’ll take it. Not a lot of sleep the last week with a sick wife.
Then
Bench!: 95×10, 145×10, 195×5, 245×5, 265×5, 265×5
With Slingshot: 285×5, 295×5, 315×3 (hit the j-hooks), 315×5

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12/27/16

Warmup
Tabata style warm up across 4 movements

WOD
“Fran”
21-15-9
Thrusters (95)
Pull ups
Results: 4:16 – not a PR but felt pretty good about it considering my pull ups were not strong today after everything I did yesterday.

Then
I have decided to do 10 muscle ups and 20 HSPU every day I am at the gym the rest of the month – completed.
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12/16/16

First I worked on muscle ups and hand stand push ups. Not for time or reps, just practiced them for about 30-40 minutes.

Later

Bench, 8+ reps (195, 215, 215, 245)
Super set with rows under a bench, 8+ reps (115, 115, 135, 135, 165)
Then
Some tricep pull downs with a band
Super set with tricep pull overs + very close grip bench press (95)
Then
Some lat pull downs with a band
Super set with curls

12/9/16

12/8/16

Warm up
General stretching

WOD
10 minutes to complete
8-6-4 snatch (135)
24-18-12 burpees over the bar
At 10 minutes, 10 minutes to complete
30-20-10
Pistols
GHD situps
At 20 minutes, 10 minutes to complete
10-1
C2B
Strict HSPU
Result: 8:04 for 1st, 8:35 for 2nd and only made it to the round of 6 in the last

12/6/16

Strength
2×10, each leg, box step up: (20 in box with 45# bar)
1×10, each leg box step up with 95, 115 and 135
Then
Bench: work up to a max set of 3 in about 10 minutes – got to 275
Then did drop set: 6 @245, 6 @195, 10 @145, ??@95

12/1/16

Warm up
Stretching

WOD
With a partner
100 wall balls (50 each – passing back and forth)
100 wall ball sit ups (50 each – passing back and forth)
100 alternating med ball cleans (50 each)
400m run with med ball (each partner must run 400m with a med ball)
My partner and I used a 30# ball and completed in 18:19

Strength
Using the slight shot for bench: 135×10, 225×5, 275×5, 315×4, 315x5x2
In between bench sets – I did some KB walks, about 50 feet with a 55 held extended overhead in one hand and a 35 farmer carry in the other – switching after 50 feet
Then
Single arm rows with 70# – 3×10